Strength
3 Position Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
WOD
“Isabel”
For Time
30 Power Snatch 135#/95#
Strength
Snatch Push Press + Snatch Balance 5x3
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *
WOD
“Isabel”
For Time:
30 Snatches 135#/95#
Strength
Deadlift
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
WOD
"Isabel"
30 reps for time of:
• Snatch 135#/95#
FOR RECOVERY
2:00 Crossbody Banded Hamstring Stretch (R)
2:00 Crossbody Banded Hamstring Stretch (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)
(No Measure)
Strength
Power Snatch
Build to a heavy Single
WOD
“Isabel”
For Time:
30 Power Snatches 135#/95#
